How to do Face Pull

Face Pull is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: back. Equipment: cable, resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set the cable to face height and grip both ends of the rope with your palms facing each other.
2. Step back a few paces with your arms extended forward, keeping your torso upright and your core braced.
3. Pull the rope toward your face; flare your elbows out to the sides at shoulder height so your hands come beside your ears.
4. At the end of the movement, bring your shoulder blades together and feel the contraction in your rear shoulders.
5. Return to the starting position under control and pull again without fully extending your arms.

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)